Create healthy habits
We know that healthy choices can help us feel better and have a longer life. You may have tried so far to eat better, exercise or sleep, quit smoking, or reduce your stress. This is not easy at all. But research has shown how you can improve your ability to create and maintain a healthy lifestyle. It's disappointing to experience the failure when trying to make healthy changes and reach a goal.
"The good news is that decades of research have shown that there is a possibility to change, and there are proven programs that you can use to succeed," said Dr. Susan Zajkovsky, behavioral behavior expert at NIH.
Many of the things you do affect the health and quality of your life now and in the future. You can reduce the risk of common, costly and preventable health problems, such as heart disease, stroke, cancer, type 2 diabetes and obesity with healthy choices.
Know your own habits
The common things that you do, from brushing your teeth to consuming several drinks every night, can become habit. Repetitive behaviors that make you feel like you can affect your brain in a way that makes it difficult to change. Habits sometimes become automatic, they happen without a lot of thought. The first step in changing your behavior is to create an understanding of what you are doing on a regular basis.
Dr. Lissa Marc, a behavioral specialist at Dartmouth School, explains: "Be aware of your own behavior patterns, and change what makes you unhealthy, and you want to."
Maybe you eat a lot of TV while watching a TV or join your friend while smoking, while you do not want a cigar. Dr. Marche says, "You can create ways to disrupt those patterns and create new patterns." For example: Eat a meal without watching TV or join your friends for healthy activities, such as walking.
Plan and act
Consider a program that includes the small, rational goals and specific actions you want to take to reach them. If you are using a car or buying a daily meal, try walking in a different way to remove this decision and bring healthy food from your home.
Zajkovsky says: "Whenever possible, healthy selection is easy to choose." Think about it that you need to be successful. How can you change things around you to support your goals?
Maybe you need to use healthy foods, eliminate temptations, or find a place to relax. Involve your friends and loved ones in this issue. Research has shown that health behaviors tend to carry out and mimic the health behaviors of friends and family. Ask them to join you, support you and help you stay on track.
It is also important to plan for obstacles. Think about what can stop your best effort to live healthy lives. How can you make healthy choices in unexpected, stressful times or when tempted by old habits?
Stay on track and continuous effort
Inducing thoughts and positive energy to yourself can be exciting and rewarding. But there are times when you think you can do it. March Recommendation: Identify negative thoughts and turn them into realistic and productive thoughts.
Take notes can be helpful. You can use a paper journal, computer program or mobile phone application to record things like diet, exercise, stress levels or sleep patterns. A study of those who had at least 13 kilograms of weight loss and kept at least a weight loss for a year showed that most of them were very diligent in their goal and continued to progress.
"Keep yourselves even when you think you are getting a wagon." Zajkovsky says, "Keep up your mind." Sometimes you learn to lose more than you think. Mark and others also work on digital technologies, such as mobile apps, which accompany you in times of weakness. Their group also uses technology to learn more about how to measure and enhance our ability to control and manage our behaviors.
The more you practice your personal control, the more you will be able to master it. Dr. Leonardo Epstein, who studies changes in behavior and decision at the university, says: "You develop the capacity to act and react differently."
Think about the future and hope for it
Epstein has come to the conclusion that some people have a harder time than others in their tendencies. He calls this a delayed decline. When you minimize the great benefits of waiting for small rewards. This can result in the use of substances, drinking or purchasing, or high-risk sexual behaviors.
You can delay the sense of immediate pleasure by thinking about modest future or portraying positive experiences or future rewards. He defines k